Triceps Stretch
The triceps stretch raises one arm overhead, bends the elbow, and gently pulls it further back with the other hand to lengthen the muscle along the back of your upper arm. It also pulls on the lats along your side, making it a quick way to open up the shoulder and upper back after pressing work or a day spent at a desk.
Why it works
Bending the elbow and reaching the hand down behind your head puts the triceps into a fully lengthened position, since the muscle crosses both the shoulder and elbow joints. Adding gentle overhead pressure with your other hand takes up the remaining slack in the shoulder, which is why this stretch reaches into the lats along your side as well as the back of your arm.
Set up
- Stand or sit tall with your shoulders relaxed and down.
- Raise one arm straight overhead.
- Bend that elbow so your hand drops behind your head, fingers pointing toward your opposite shoulder blade.
How to do it
- Reach your other hand up and place it on the bent elbow.
- Gently pull the elbow back and slightly behind your head until you feel a stretch along the back of your upper arm.
- Hold the position without bouncing, keeping your breathing steady.
- Release slowly and lower both arms.
- Switch sides and repeat with the other arm.
Form cues
- Keep shoulders down, not hunched toward your ears.
- Pull gently, don't yank the elbow.
- Chest stays open, don't round forward.
- Breathe steadily through the hold.
Breathing: Breathe slowly and steadily throughout the hold instead of holding your breath.
Common mistakes
Yanking the elbow back sharply to deepen the stretch faster.
Fix: Apply steady, gentle pressure instead; a slow build gets you just as deep without risking the joint.
Letting the shoulders creep up toward the ears during the hold.
Fix: Consciously drop your shoulders away from your ears before and during the stretch.
Arching the lower back to compensate for a tight shoulder.
Fix: Keep your ribs stacked over your hips and let the stretch happen at the shoulder and arm, not the spine.
How to program it
- Hold each side for 20 to 30 seconds, and repeat once or twice per side.
- This is gentle enough to do daily, especially after any pressing or overhead work.
- Use it as part of a cool-down rather than before heavy lifting, since cold triceps don't need a deep stretch before load.
Safety notes
- Stop pulling if you feel sharp pain rather than a mild stretch; back off to a lighter pull.
- Skip this stretch on a shoulder that's currently injured or recently had surgery without clearance.
Exercise profile
- Force
- Static
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold a triceps stretch?
Hold each side for 20 to 30 seconds, and repeat once or twice if it still feels tight.
How often can I do the triceps stretch?
It's gentle enough for daily use, particularly after pressing exercises or a long day with your arms overhead.
What if raising my arm overhead hurts my shoulder?
Try the triceps side stretch instead, which pulls the arm across your body rather than straight overhead.
Why does this stretch also pull on my side, not just my arm?
The triceps and the lats share a connection through the shoulder, so pulling the bent elbow back and overhead naturally stretches both at once.